Atomic Habits - James Clear Page 0,48

She is incredibly good at remembering to send cards because she has reduced the friction of doing so. For years, I was the opposite. Someone would have a baby and I would think, “I should send a card.” But then weeks would pass and by the time I remembered to pick one up at the store, it was too late. The habit wasn’t easy.

There are many ways to prime your environment so it’s ready for immediate use. If you want to cook a healthy breakfast, place the skillet on the stove, set the cooking spray on the counter, and lay out any plates and utensils you’ll need the night before. When you wake up, making breakfast will be easy.

Want to draw more? Put your pencils, pens, notebooks, and drawing tools on top of your desk, within easy reach.

Want to exercise? Set out your workout clothes, shoes, gym bag, and water bottle ahead of time.

Want to improve your diet? Chop up a ton of fruits and vegetables on weekends and pack them in containers, so you have easy access to healthy, ready-to-eat options during the week.

These are simple ways to make the good habit the path of least resistance.

You can also invert this principle and prime the environment to make bad behaviors difficult. If you find yourself watching too much television, for example, then unplug it after each use. Only plug it back in if you can say out loud the name of the show you want to watch. This setup creates just enough friction to prevent mindless viewing.

If that doesn’t do it, you can take it a step further. Unplug the television and take the batteries out of the remote after each use, so it takes an extra ten seconds to turn it back on. And if you’re really hard-core, move the television out of the living room and into a closet after each use. You can be sure you’ll only take it out when you really want to watch something. The greater the friction, the less likely the habit.

Whenever possible, I leave my phone in a different room until lunch. When it’s right next to me, I’ll check it all morning for no reason at all. But when it is in another room, I rarely think about it. And the friction is high enough that I won’t go get it without a reason. As a result, I get three to four hours each morning when I can work without interruption.

If sticking your phone in another room doesn’t seem like enough, tell a friend or family member to hide it from you for a few hours. Ask a coworker to keep it at their desk in the morning and give it back to you at lunch.

It is remarkable how little friction is required to prevent unwanted behavior. When I hide beer in the back of the fridge where I can’t see it, I drink less. When I delete social media apps from my phone, it can be weeks before I download them again and log in. These tricks are unlikely to curb a true addiction, but for many of us, a little bit of friction can be the difference between sticking with a good habit or sliding into a bad one. Imagine the cumulative impact of making dozens of these changes and living in an environment designed to make the good behaviors easier and the bad behaviors harder.

Whether we are approaching behavior change as an individual, a parent, a coach, or a leader, we should ask ourselves the same question: “How can we design a world where it’s easy to do what’s right?” Redesign your life so the actions that matter most are also the actions that are easiest to do.

Chapter Summary

Human behavior follows the Law of Least Effort. We will naturally gravitate toward the option that requires the least amount of work.

Create an environment where doing the right thing is as easy as possible.

Reduce the friction associated with good behaviors. When friction is low, habits are easy.

Increase the friction associated with bad behaviors. When friction is high, habits are difficult.

Prime your environment to make future actions easier.

13

How to Stop Procrastinating by Using the Two-Minute Rule

TWYLA THARP IS widely regarded as one of the greatest dancers and choreographers of the modern era. In 1992, she was awarded a MacArthur Fellowship, often referred to as the Genius Grant, and she has spent the bulk of her career touring the globe to perform her